Here is the breakdown of the short, intense 30 minute HIIT workout that I'm about to do today. It's pretty simple, you can do this one at the gym, home or on the road. You need a timer, jump rope, and either a stair, bench or ball. The workout is composed of six, five minute intervals with one minute of rest between. I will post a video of the workout.... but for now, here is the break down.
Make sure you are properly warmed up before you begin, 5-10 minute of light jogging, cycling, etc.
1. 2 minutes skipping rope ( high knees to make it harder)
2 minutes burpees (with or without a pushup)
1 minute bench/ball/stair taps
(no rest between exercises)
rest one minute
2. 3 minutes skipping rope (high knees to make it harder)
1 minute mountain climbers
1 minute squat jumps
(no rest between exercises)
Cool Down and Stretch
You should feel pretty gassed out after this workout. That's the point! These short, intense workouts are just what you need to break out of your fitness plateau! Instead of suffering through 60 or more minutes of mundane, boring cardio... you've hammered it out in 30 minutes- and you are dripping wet with sweat, boosting your metabolism and ramping up your fitness level! I use a free app on my iphone called round timer for my workouts, or you can use a stop watch or clock to time your intervals and rest. Go ahead, try it, let me know how it went!
Make sure you are properly warmed up before you begin, 5-10 minute of light jogging, cycling, etc.
1. 2 minutes skipping rope ( high knees to make it harder)
2 minutes burpees (with or without a pushup)
1 minute bench/ball/stair taps
(no rest between exercises)
rest one minute
2. 3 minutes skipping rope (high knees to make it harder)
1 minute mountain climbers
1 minute squat jumps
(no rest between exercises)
3. 2 minutes skipping rope ( high knees to make it harder)
2 minutes burpees (with or without a pushup)
1 minute bench/ball/stair taps
(no rest between exercises)
rest one minute
4. 3 minutes skipping rope (high knees to make it harder)
1 minute mountain climbers
1 minute squat jumps
(no rest between exercises)
5. 2 minutes skipping rope ( high knees to make it harder)
2 minutes burpees (with or without a pushup)
1 minute bench/ball/stair taps
(no rest between exercises)
rest one minute
6. 3 minutes skipping rope (high knees to make it harder)
1 minute mountain climbers
1 minute squat jumps
(no rest between exercises)
Cool Down and Stretch
You should feel pretty gassed out after this workout. That's the point! These short, intense workouts are just what you need to break out of your fitness plateau! Instead of suffering through 60 or more minutes of mundane, boring cardio... you've hammered it out in 30 minutes- and you are dripping wet with sweat, boosting your metabolism and ramping up your fitness level! I use a free app on my iphone called round timer for my workouts, or you can use a stop watch or clock to time your intervals and rest. Go ahead, try it, let me know how it went!
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